Helms E R, Fitschen P J, Aragon A A, Cronin J, Schoenfeld B J
Sport Performance Research Institute New Zealand, AUT University, Auckland, New Zealand -
J Sports Med Phys Fitness. 2015 Mar;55(3):164-78. Epub 2014 Jul 7.
The anabolic effect of resistance training can mitigate muscle loss during contest preparation. In reviewing relevant literature, we recommend a periodized approach be utilized. Block and undulating models show promise. Muscle groups should be trained 2 times weekly or more, although high volume training may benefit from higher frequencies to keep volume at any one session from becoming excessive. Low to high (~3-15) repetitions can be utilized but most repetitions should occur in the 6-12 range using 70-80% of 1 repetition maximum. Roughly 40-70 reps per muscle group per session should be performed, however higher volume may be appropriate for advanced bodybuilders. Traditional rest intervals of 1-3 minutes are adequate, but longer intervals can be used. Tempo should allow muscular control of the load; 1-2 s concentric and 2-3 s eccentric tempos. Training to failure should be limited when performing heavy loads on taxing exercises, and primarily relegated to single-joint exercises and higher repetitions. A core of multi-joint exercises with some single-joint exercises to address specific muscle groups as needed should be used, emphasizing full range of motion and proper form. Cardiovascular training can be used to enhance fat loss. Interference with strength training adaptations increases concomitantly with frequency and duration of cardiovascular training. Thus, the lowest frequency and duration possible while achieving sufficient fat loss should be used. Full-body modalities or cycling may reduce interference. High intensities may as well; however, require more recovery. Fasted cardiovascular training may not have benefits over fed-state and could be detrimental.
抗阻训练的合成代谢作用可以减轻备赛期间的肌肉流失。在回顾相关文献时，我们建议采用分期训练法。板块训练和波浪式训练模式显示出前景。肌肉群应每周训练2次或更多次，不过高容量训练可能从更高频率中受益，以避免任何一次训练的容量过大。可以采用低到高（约3 - 15次）重复次数，但大多数重复次数应在6 - 12次范围内，使用1次最大重复量的70 - 80%。每次训练每个肌肉群应进行大约40 - 70次重复，不过更高的容量可能适合高级健美运动员。传统的1 - 3分钟休息间隔就足够了，但也可以使用更长的间隔。训练节奏应允许对负荷进行肌肉控制；向心收缩1 - 2秒，离心收缩2 - 3秒。在对难度较大的练习进行重负荷训练时，应限制训练至力竭，主要将其用于单关节练习和更高的重复次数。应采用多关节练习为核心，并根据需要进行一些单关节练习来针对特定肌肉群，强调全幅度动作和正确的动作形式。可以进行心血管训练以增强减脂效果。心血管训练对力量训练适应性的干扰会随着训练频率和持续时间的增加而增加。因此，应在实现足够减脂效果的同时使用尽可能低的频率和持续时间。全身训练方式或骑自行车可能会减少干扰。高强度训练也可能如此；然而，需要更多的恢复时间。空腹进行心血管训练可能并不比进食状态下更有益，甚至可能有害。
